Rock the Boat

PreHab: Y+L+T, Wallwalks

Warm-up: Row Warm-up, Rope Turns

Skill: Spend 10mins Working on Handstand Push-ups

WOD: 

Rx: 1000m row
3x
50 Double Unders
10 HSPU
1000m row
3x
50 Double Unders
10 HSPU

Rx+: 1000m row
3x
60 Double Unders
12 HSPU
1000m row
3x
60 Double Unders
12 HSPU

Option 1: 800m row
3x
25-30 Double Unders
10 PROM HSPU
800m row
3x
25-30 Double Unders
10 PROM HSPU

Option 2: 650m row
3x
50-150 Single Unders
7 DB Press
650m row
3x
50-150 Single Unders
7 DB Press

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